Breathing exercise · 5 · 5 · 5 · 5
Slow box breathing — 5 · 5 · 5 · 5 — for coming down after exercise, if you are new to this
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
Follow the circle. It counts for you.
How it works
The pattern is a square — 5, 5, 5, 5 — and you trace it with your breath. Nothing here assumes you have done this before. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The square gives you a way to notice when you have drifted: you lose count, and that tells you where your attention went.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 5s | 0s |
| Hold | 5s | 5s |
| Exhale | 5s | 10s |
| Hold again | 5s | 15s |
One round is 20 seconds. At the default 8 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- when the day has been fine but you still feel braced
- at the kitchen table, with a cup of tea going cold
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Two minutes done properly beats ten minutes done while checking your phone.
- Never push through a hold. Coming out of it early is always the right call.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.
If this rhythm does not suit you, try How to use Gentle box breathing for the early months, when you cannot concentrate on anything else, Coherent 5-5 breathing: 12 rounds for travel days, when you have been on screens all day or 5-7 breathing exercise for a hot day — when you are not in the mood.